Wednesday 140226

Warmup:
3 x 400m run
between runs complete the following:
15 GHD situps and back extentions
1 min each side hip stretch
1 Bear complex with barbell

Weightlifting:

Block snatch pull + snatch ( bar starts below knee): 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Block clean pull + clean (bar starts below knee): 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Snatch deadlift to knee + snatch pull: 65% (of snatch ) x 3+1 x 2, 70% x 3+1 x 2

Pause back squat ( 2 second pause): 65% x 5 x 2, 70% x 5 x 3

WOD:

15 minutes Amrap:

5 Muscle ups 

10 Ring pushups

15 Air Squats

Use a 25#/10# weight vest

rest 5 min then:

5min Air dyne for max distance

Finish:

20 min Recovery stretching

AOD